30 Days to a New You: Bangkok's Best Diets, Work-Outs and Training Regimes to Get You in Shape
Want to look great in time for the year-end party? We’ve got just the stuff to get you started.
10 years ago
New Year’s resolutions come in January. But we’d actually like to fit into that tight dress or tailored shirt for the Dec 31st party. And besides, with all the indulgence that’s coming up, this could be a good time to compensate with some healthier activities, instead of postponing things to 2014. To help, BK has rounded up ways to whip your ass back into shape in four short weeks or less and divided them into three flavors: Healthy Pampering, Balance Boosters and Bootcamp Busters. Ready, set, go!
Wholefood
How long: Give it 4 weeks to see results.
What is it?
Food that is closest to its natural form, meaning it is not processed or refined. These foods are free from additives and other artificial preservatives.
Who is it good for?
Those seeking to maintain a healthy diet, reduce the risk of diseases and lower their cholesterol level.
Why does it give fast results?
Whole food contains a lot of fiber, vitamins, and other antioxidants protecting body cells and reducing over-eating. In short, you can count on shedding a few pounds and gaining a healthy glow.
Where to get it:
Absolute Fit. The owners of Absolute Yoga are delivering fresh and healthy whole food to your doorstep. The Fit Meal Plan for four weeks starts from B1,400 per day—or step up to the Absolute Fit Meal Plan for 10 weeks from B1,300 per day. Both options include delivery. 081-371-3721. www.absoluteyogabangkok.com
Paleo Robbie. The paleo diet gets its name from the Paleolithic era, hence its other titles: the caveman diet. Everything is organic, with no farmed fish and no preservatives. One meal is B399 (plus B50 for delivery to Sukhumvit and Siam) as long as you sign up for at least 20 meals in three months. 080-946-3337
Wellness Retreats
How long: 10 days.
What is it?
You stay in a lovely hotel, eat right, exercise, get plenty of massages and come back looking and feeling fab.
Who is it good for?
Those looking for a mind and body makeover plus a vacation.
Why does it give fast results?
A combination of dieting paired with various workouts including muscle toning, core stability, endurance training, joint mobilization, and stretching makes you fitter and stronger faster.
Where to get it:
Chivasom is a luxurious health resort that offers a variety of wellness programs focusing on the mind, body and spirit. The Fitness Retreat, for example, builds up physical, emotional and spiritual strength to help you achieve good health from inside out. Prices range from B240,000 to B720,000 for 10 days. 73/4 Petchkasem Rd., Hua Hin, Prachuab Khirikhan. 032-536-536
Kamalaya offers a wellness sanctuary, spa and retreat programs for you a healthy holiday experience. The Optimal fitness program is designed to keep you fit, develop cardiovascular fitness and regular fitness habits. Prices start from B141,400 to B291,200 for 10 days. Until Dec 15. 102/9 Moo 3, Laem Set Rd., Na-Muang, Koh Samui. 077-429-800
Juice Cleansing
How long: Detoxes start from 3 days, with most advising 7 days. You could keep at it even longer but you should check with a nutritionist first.
What is it?
An all-liquid diet where a person consumes only fresh or raw fruit and vegetable juices to detoxify the body.
Who is it good for?
Those who want to flush out toxins and shift away from coffee, alcohol and fatty foods.
Why does it give fast results?
It gives your digestive system and other organs like liver, kidney and gall bladder a break from processing heavy food, making you feel lighter and more alert than before.
Where to get it:
Clearer Cleanse offers a “basic cleanse boost” for three days starting from B5,000, 5 days from B7,500 going up to 30 days for B35,000. 091-801-3013. www.clearercleanse.com.
Lifestyle Juice cleanse has a “Reboot lifestyle juice cleanser” for six days starting from B8,400. 02-1063715.
Me Juice Press has various offers, such as the six-day cleanse at B7,200. 081-496-6663. www.facebook.com/mejuicepress.
Juice Junkie
Carl Dixon, 27, BK sub-editor
I’m lucky enough to have a youthful metabolism. I play football every Thursday, go to the gym twice a week. Drink to excess, sure, but not too often, and generally eat what I want without any noticeable physical or mental effects.
Still, having lived in Thailand for a year and a half, I had this gnawing suspicion that there’s only so much moo ping a guy should really eat.
I became interested in doing a juice detox after a friend told me it put a spring in his step. While I have no digestion, skin or blood pressure problems, I did sometimes feel fatigued, affecting my concentration.
I got in touch with Ross from Clearer Cleanse, who asked a few questions to determine my health goals. I was put on a seven-day detox and told to pre-cleanse for a couple days beforehand—this meant cutting out coffee, alcohol, dairy, processed foods, sugar and meat.
On D-day at 7:30am and I’m handed a bag with seven 500ml bottles of different types of juice—my food for the day. I’m told to drink them at intervals of two-and-a-half hours. First impressions are great. Who knew apple with bok choy, kale, romaine, lemon, cucumber and spirulina could be so delicious?
By mid-afternoon, I’m starting to flag. I’m supposed to drink 500ml of water between each juice, which leaves me full but unsatisfied. I’m fast asleep by 9pm.
“It’s up there with the worst hangovers I’ve had, except there’s not even the blurriest memory of having visited Wong’s.”
On the second day it hits me. It’s up there with the worst hangovers I’ve had, except there’s not even the blurriest memory of having visited Wong’s. The BK staff are alarmed by m y zombie-like appearance. During our editorial meeting, my boss is standing in front of the whiteboard waving and gesticulating—he’s asking me something, but I’m somewhere far, far away.
The third day I wake up fresh and early, the headache having largely subsided. By now, though, the lack of chewing has become seriously disconcerting. It’s painful having to edit a story on the best dim sum restaurants in Bangkok while my tongue searches my teeth for any little seed or granule left behind.
I can’t stop thinking of food. I’m already planning my celebratory meal. Facebook conversations with friends are a constant stream of food talk: katsu curries, burritos, pizza, even salad. At home I’m restless, regularly eying the jar of capers in my fridge for some salty respite.
There’s no real respite in exercise. Forget the working out, I’m having a hard enough time conquering the stairs to the BTS platform. I end up cutting short my gym session and skipping my weekly game of football.
By my sixth day, I’m having serious doubts. It’s all very well staying home during the week but come the weekend there’s just too many temptations: for one, the football team I support, Singhatarua FC, have a home game to determine whether or not they’ll be promoted back to the Thai Premier League. It’s too much to bear; The team succeeds with a last-minute winner and I give into the free buffet, washed down with beer.
The detox didn’t go to plan, which says a lot about my will-power. Still, it’s had me reconsider my diet. I’ve adopted the morning ritual of a cup of warm water and lemon juice, I’m down to one cup of coffee a day, I’ve cut down on bread and eating more raw food. And I think that’s made the experiment worthwhile.
Pole-Dancing
How long: Try a 6-hour package to get started.
What is it?
While pole-dancing was originally associated with strippers, it evolved into a respectable form of exercise in the 2000s. It involves climbs, spins and body inversions, and can be used as both aerobic and anaerobic workout.
Who is it good for?
Those who want to improve flexibility, posture or just want to blow off some steam after work.
Why does it give results?
It requires serious core and upper body strength, as well as burning calories.
Where to get it:
Rumpuree offers three pole-dancing classes: Intro, Beginner Intermediate and Intermediate Advanced levels which cover pole dance, pole inverts and flexibility training. A single class costs B500 or get six hours for B3,400 (lasts for 6 weeks). 5/F, Amarin Plaza, 496-502 Ploenchit Rd., 081-430-6684. Open Mon-Fri 10am-9pm; Sat-Sun 10am-6pm.
The Show Feel the Art Beat also has pole-dancing classes at three levels: Beginner 1, Beginner 2 and Intermediate. Prices range from B5,000 at 10 times or opt for a personal trainer at B2,000 per hour. 2/F, RCA (opposite to RCA Plaza), Rama 9 Rd., 081-900-6434.
Pilates
How long: Starter packages are for fourweeks.
What is it?
Created by gymnast, circus-performer, boxer, war prisoner and all-round bad-ass Joseph Pilates in the early 20th century, pilates is now most famous for its use of impressive machines where one slowly lift weights connected to pulleys while controlling one’s breathing.
Who is it good for?
For all those wanting strong core muscles to support their posture. Who would that be? People with bad backs, office syndrome, neck pain, etc.
Why does it give fast results?
It’s a total body workout that uses muscles in alliance with each other. You have to concentrate and control your movement throughout the exercise to develop agility and stability—not just strength.
Where to get it:
The Pilates Studio Bangkok offers a private First timer class of minimum 5 classes/4 weeks starting from B9,250 and maximum 10 classes/2 months for B17,000. 888/58-59 Mahatun Plaza Ploenchit Rd., BTS Ploenchit. 02-650-7797. Open Mon-Fri: 7:30am to 8:30pm and Sat-Sun: 8:30am to 2:00pm.
The Pilates Station offers private sessions of 10 classes, with prices starting from B20,900. Other packages includes Fast Intro and Pilates Unlimited. For more information, contact 02-662-3341. 3/F, Ten/Ten Bldg., 593/2 Sukhumvit Rd., Open Mon-Fri 8:30am-8pm; Sat 8:30am-5:00pm.
TRX & Suspensions
How long: 4 weeks is a good start.
What is it?
Designed by a US Navy Seal, this physical training uses gravity and your own body weight to build strength, power and flexibility without the use of conventional machines. It can be as gruelling a regimen as the hardest bootcamps, but New Moves (see side bar) focuses more on balance, agility and flexibility.
Who is it good for?
Those wanting to exercise their core muscles and improve both flexibility and agility.
Why does it give fast results?
As opposed to using machines, you’re using a lot more muscles per exercise, and must maintain a strong core for stability throughout. As such, it not only builds strength but gives your heart an intense cardiovascular workout.
Where to get it:
New Moves looks to make you break a sweat through intense natural workout moves. It mixes cardio with special gear like ropes and elastic bands to improve flexibility and agility. If that’s not intense enough for you, boot camps and combat boxing are also available. Membership fees start from B4,000 for one month with unlimited access to all classes. 2/F, Maneeya Centre, Ploenchit Rd., 02-652-0539. BTS Chidlom. Open daily from 7:30am-8:30pm.
Flash Fitness focuses on group training exercises like sled pushing, sandbag lifts, TRX training, kettlebells, agility drills and free weights. The real highlight lies in the Body Comp 30 class, 30-minutes of high-intensity group circuit training using things like free weights, blast straps and medicine balls. Other classes include yoga and a metabolic conditioning workout paired with basic yoga breathing. Prices start from B3,000 for six training sessions valid within one month. 3/F, Capitol Club (President Park), Sukhumvit Soi 24, 081-349-5727. BTS Phrom Pong. Open daily 6am-9pm on Mon-Fri and 8am-2pm on Sat-Sun. Sathorn: 5/F Mookda Building, Sathorn Neua, BTS Chong Nonsi.
Bikram Yoga (Hot Yoga)
How long: Give it a couple of weeks to start feeling the benefits.
What is it?
Bikram yoga is based on the physical and mental strength building of traditional Hatha yoga. Founded in India some forty years ago by Bikram Choudhury, classes run for 90 minutes with 26 postures and two breathing exercises all practiced in a room heated to 40 degrees.
Who is it good for?
Those who want to flush toxins from their body and develop muscle tone and flexibility.
Why does it give fast results?
The heat allows the body to stretch further, increasing flexibility and heart rate, which in turns causes the body to sweat out more toxins and burn more calories. On top of the physical toning, it also relieves stress and focuses the mind.
Where to get it:
Bikram Yoga Bangkok. Membership starts from B999 for one week of unlimited yoga classes (Bangkok residents only) and one year of unlimited yoga classes for B2,700 per month. 4/F, Srisothorn Place, 47 Soi Prasarnmitr, Sukhumvit Soi 23, BTS Asok. 02-664-0984, Open Mon-Fri 8:30am-10pm; Sat-Sun 9:30am-6:30pm.
Absolute Yoga (Absolute Hot Yoga Series) Membership starts from B2,500 per month for one year at a single studio and B2,900 per month for one year at all Absolute Yoga studios. 4/F, Amarin Plaza, Ploenchit Rd. 02-252-4400. Other branches are Sukhumvit, Sports City, Ladprao, Silom, Pinklao and The Crystal Park.
Bendy Benefits
Wiwat Patcharinsak, 36, marketer
I had this back problem that was so bad I had to sleep face down. That’s how bad it hurt. So I maxed out my credit card on a fancy new bed. Except nothing changed. Soon I had to turn my shoulders to turn my head, C-3PO style.
Worst of all, I was getting fat. I couldn’t even fit in my gorgeous tailored suit from three months ago. My chest was competing with Tak Bongkot, bursting out like Gong Li in The Curse of Golden Flower. Something needed to be done.
I headed down to New Moves for my first class “Moving Free.”It’s like aerobics but I couldn’t do anything for more than 40 seconds at a time. I was constantly taking breaks.
The trainer wouldn’t have it, though. It was intense. The sweat was running down my ass like Niagara Falls and I nearly fainted.
“What good is a gay guy who can’t bend over?
The following day, I hurt all over. I couldn’t even bend over. What good is a gay guy who can’t bend over?
The back problem was still there, though, and the doc suggested I do yoga too. I started eating healthier, as well: organic chicken, fish and vegetables. Soon, the painful positions became less painful.
By the third week, I could pull through most of the classes. My weight hadn’t changed but my body was much more muscular and toned. I didn’t feel muscle pain.
By the fourth week, I was running in the park for longer than ever before.
Now I can wake up at 6am, go for a run, go for my Russian language class, then kill a bottle of wine over lunch followed by shopping, sake, dinner and dancing in Soi 2 till 5:30am.
The point is, you need to get healthy to keep doing the unhealthy stuff. And I’m much more confident in the sack, too. Point to any position in the Kama Sutra, and I guarantee you I can now pull it off.
Insanity
How long: Insanity actually lasts 60 days. But you should start looking better in time for New Year’s Eve since they promise “one year’s results” in two months.
What is it?
A DVD where California’s celebrity fitness trainer Shaun T. will shout, “I need power and I need you to dig deeper” at you for 45 minutes at a time. It’s a lot of running on the spot, burpees (push-ups with jumping squats), floor-switch kicks, oblique push-up jacks and all that jazz.
Who is it good for?
Those who want to get lean and muscular.
Why does it give fast results?
Because it’s very tough, and builds muscle while burning fat at the same time.
Where to get it:
Amazon.com is now offering the DVDs for US$144.80 (B4,344).
The Lab is offering a course called Tabata – High Intensity Interval Training (HIIT) which Insanity is derived from. It includes fast and tense exercise for 30 or 40 minutes. A one-month package (eight classes) is B3,700 but if you think you want it more than twice a week, pay B7,900 for unlimited classes. Kettlebells, TRX suspension training, ceiling ropes, gymnastic rings, as well as the usual weight training, group training classes like strength, weight loss exercise and combat training are also available. 3/F, RSU Tower (corner of Sukhumvit 31), Sukhumvit Rd., 02-662-1618, 084-130-4001. http://tbtlab.com.
Muay Thai
How long: You can get started with 10-15 one-hour sessions.
What is it?
Muay Thai is Thailand’s ancient martial art, which allows striking with nearly every part of the body to every part of the body. Muay Thai even includes throw-downs.
Who is it good for?
Similarly high-intensity interval training, a good muay Thai training session is an intense and sweaty affair.
Why does it give fast results?
It has a huge impact on your cardiopulmonary systems and strengthens your legs as kicking and footwork play a very important role.
Where to get it:
Vithawat Muay Thai offers a trial class for B200 per hour or start off with 10 classes (1 free class) from B2,000. 94 Soi Prapinij, Sathorn Rd., 081-407-1993.
RSM Academy offers group classes with a day pass of B550 or choose the 15 session (6 months) for B7,000. 3/F, Seenspace, Thonglor Soi 13, 02-185-2384. Open daily 9am-9pm.
CrossFit
How long: Give it at least a month.
What is it?
Founded in the US some 13 years ago, CrossFit is a gruelling training regime that advocates an intense and constantly changing mix of aerobics and weight training. For example, a program may include three sets of burpees (a squat, push-up and jumping jack all wrapped into one) alternating with three sets of kettlebell deadlifts, while another may require a 400-meter run, three sets of kettlebell swings and three sets of pull ups.
Who is it good for?
Those who want to lose fat and put on muscle mass.
Why does it give fast results?
The extreme intensity of the workouts and their variety. Your heart is pumping during the entire workout, meaning you’re doing cardio and weight-training at the same time.
Where to get it:
Crossfit Ten500 offers classes all day, everyday, 7 days a week. Membership fees start from B3,500 for one month, B21,000 for 6 months and B42,000 for 12 months. Silom Soi 9, 086-008-5805. Open Mon-Fri 6am-9pm, Sat 10:00am-12:00pm; Sun 3:00pm-7:00pm. www.facebook.com/CrossFitTEN500
The Aspire Club’s membership fees start from B2,900 for one month of unlimited gym use and B6,313 for one month of group training covering all classes. 348/2 Sukhumvit Rd., 02-229-4114. BTS Asoke. Open Mon-Fri 6am-9pm; Sat-Sun 8am-6pm.
My Insanity Stages
Mrigaa Sethi, 29, editor
I’ve run a few half-marathons, and I play tennis once or twice a week. But I’ve always felt I should feel (and, let’s face it, look) fitter than I do. I realized I was waiting for a body that just wasn’t going to happen if I stayed on my current course.
I learned about Insanity through friends. Using a series of videos, you do sports drills, military drills, etc for 40-60 minutes a day, six days a week. There is even a nutrition program, where you eat five, healthy, 300-calorie meals a day to keep your metabolism up.
The first two weeks are the hardest, not because of the push-ups, squats, high jumps, and the feeling that my heart is going to jump out of my throat. It’s gas! All the broccoli, lettuce, and yogurt, combined with all that jumping around, gives me the worst gas of my life. I am a burping, farting machine! My poor co-workers! My poor partner!
All that gas, combined with soreness in the chest and my natural hypochondria makes me think I’m having cardiac issues. I go to Samitivej, get an EKG, get wheel-chaired to the cardiac department for a stress test, and emerge with a clean bill of health, lighter by B10,000.
I continue with Insanity. I lose a couple of inches around my belly, but weigh just the same. I cheat on the nutrition plan here and there, and I enjoy a couple glasses of wine every night.
I’m exhausted, my thighs are perpetually sore, but I’m getting stronger, and it hasn’t even been a month yet. I’ve lost three inches around my belly, and my arms and shoulders have more muscle definition. I’m still not losing weight, but my friends tell me it’s because I’m gaining muscle. Screw that, I say!
I renew my commitment to the nutrition plan. I’m late to work every morning because I have to prepare multiple meals before I can leave the house. I quit drinking except for a couple glasses on the weekend. My partner thinks I’m the most boring person in the world. But I don’t care!
It’s just over a month, and I have the beginnings of a six pack. I’ve lost three kilos, a couple inches around my hips, five inches around my belly, and the bit above it is starting to get shredded. I’m talking contours, people! Never before seen.
The Insanity workouts get 20 minutes longer in the second month, but I can keep up. I feel stronger. I’ve already achieved more than what I did after years on the treadmill and months on the tennis court. And I’ve realized fitness and eating right has to be a lifetime goal, not a two-month detour.
BK ASKS
What was your latest gym nightmare?
 Jatenipit Lapanavanich, 27, business owner
I went to the gym with a friend for a flying yoga class but once we were there, she realized that she had forgotten her gym clothes at home. She insisted on doing the class in her casual clothes, which was fine until a difficult pose when her pants ripped.
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 Chichanupong Chucherdratana, 24, freelancer
While I was exercising at the gym, a guy started hopping on different machines doing his own poses rather than following the instructed ones for each machine. He was doing these weird hand and leg movements; it was kind of like a traditional Thai Dance.
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 Sompobb Kittisaratham, 24, freelance stylist
In one of my aerobics classes, our teacher forgot the steps. Luckily there was this lady who attended classes everyday who continued to dance. So, the teacher gave her the opportunity to come up the front and teach the whole class. I must say she was better than the teacher.
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